The “More Is Better “exercise Trap for women
If you’ve ever found yourself thinking:
“Maybe I just need to exercise harder…”
You’re not alone.
It’s one of the most common beliefs I hear from women navigating postnatal recovery, perimenopause, pelvic floor symptoms and stubborn belly bulge.
But after more than 20 years coaching women, I’ve found something surprising.
Most women aren’t failing because they aren’t working out hard enough…..
They’re failing because they’re missing the foundations for their unique physiology.
Why MORE exercise isn’t always the answer (especially for women over 30)
Many women have spent decades being taught that results come from:
- More cardio
- More crunches
- More intensity
- More restriction
Yet despite doing all the “right” things, they still experience:
- Belly bulge
- Back pain
- Pelvic floor symptoms
- Bladder leakage
- Exercise inconsistency
- Frustration
The problem isn’t effort.
The problem is that female bodies require a different approach.
Especially as, the traditional fitness industry wasn’t built for your changing female body.
That is WHY my workouts are intentionally different.
Your Core Is Not Just Your Abs
When most women embark on core training, they think…
- Sit-ups
- Crunches
- Planks
But your core so much more than that…
Your core includes everything between your shoulders and hips:
- Diaphragm
- Deep abdominal muscles
- Pelvic floor
- Back muscles
- Glutes
These muscles are designed to work together.
Which is why training ALL of them as a system often produces better results than isolating them individually.
Modern Core Training – what the research tells us
Research published in the American Journal of Obstetrics & Gynecology by Crawford (2016) demonstrated that whole-body functional movements produced greater pelvic floor and deep core recruitment than isolated Kegel exercises.
The findings showed:
- Bridges: 56% greater recruitment
- Lunges: 42% greater recruitment
- Squats: 30% greater recruitment
This doesn’t mean Kegels are useless.
It means they do NOT have to be the only default to improving your pelvic floor (which is connected to your TOTAL core)
Resistance Training Doesn’t Have To Mean Heavy Weights
Another misconception is that women need to lift heavier and heavier to see results.
The reality is more nuanced.
Research from McMaster University 2016 has demonstrated that muscle growth and strength adaptations can occur across a range of loads when the exercise is performed with sufficient effort and challenge.
In practical terms:
- Bodyweight training works
- Resistance bands can work.
- Dumbbells work
- Slower tempos can work.
- Time under tension definitely works
What matters most is creating an appropriate challenge and progressing consistently over time.
Why I Created FAB5
The biggest barrier I see for women isn’t a lack of information.
It’s a lack of implementation.
Women know what they should be doing.
But they feel overwhelmed trying to piece it all together.
A simple framework designed to help women in ANY LOCATION build:
- Core awareness
- Pelvic floor confidence
- Strength foundations
- Consistency
- Sustainable exercise habits
Because information isn’t transformation.
Implementation is.
And when the foundations are right, everything else becomes easier…..
Here’s the breakthroughs women just like you have experienced…
📍Karla: “For the first time in my adult life, I’m exercising consistently – even with my packed schedule.”
📍AJ “i can’t thank you enough Dahlas. You have given me back my confidence in moving my body and gave the opportunity of meeting the best bunch of legendary Mummas and Bubbas”
📍Belle “I think you have created something very special Dahlas. Since I started your resistance based training I have stopped Kegels and noticed I hardly have a bladder leak. I also feel so much more confident in my own body. I start with 5 minutes and always ended up doing more as I feel so good.”
👉 Unlike traditional fitness programs, I prioritize:
- Physical safety for your body AND nervous system
- Workouts that ADAPT to YOUR body (not the other way around)
- A community that celebrates you simply showing up (not your size)
- Expert guidance, based on current evidence for your unique female physiology
🌸 And if you want personalised support…
I continue to work with women one-on-one (all over the world) who are looking for an individualised approach for their core, pelvic floor, exercise and health goals.
Because while information is helpful…
Transformation happens when you actually implement with quality movement (over quantity)
So my question for you is..
What’s the one thing you’ve been meaning to start?
Not next month.
Not when life calms down.
Not when you’re more motivated.
This week.
Because the smallest consistent action is often what changes everything.
Connect with me HERE and let me know
About Dahlas
Dahlas Fletcher is one of Australia’s most respected and successful certified and experienced Pregnancy and Female Fitness Trainers. Her goal is to help you be the happiest, most fabulous version of yourself, inside and out.